GK Workouts

GK QUARANTRAINING WORKOUTS

Footwork Progression (Without Pads) (If you don’t have a footwork ladder or cones, you can use clothes or duct tape to create the ladder – make 9 squares):

One foot in each square
Two feet in each leading with the right
Two feet in each leading with the left
Two feet in each moving laterally
Two feet in each moving laterally facing the opposite direction from #4
Icky shuffle – keep outside foot close to the ladder
Icky Shuffle moving backwards
One hop in each – right foot only – light landing quick explosion off the ground – keep core tight
One hop in each – left foot only – light landing quick explosion off the ground – keep core tight
Hopping with two feet at the same time
Two feet in each – Up two squares, back one – Lead with the right
Two feet in each – Up two squares, back one – Lead with the left
Lateral with two feet, forward with two feet, back with two feet
Lateral with two feet, forward with two feet, back with two feet – Facing OPPOSITE direction

Do 3 reps of each footwork pattern. Try to be light-footed, quick, and on the balls of your feet – Not making much noise as your foot hits the ground. Try to increase your speed each time.

Shuttle Work (Without Pads)

Sliding/Side Shuffle:

Set up cones 12 feet apart from each other
For 30 seconds, side shuffle back and forth to the cones, touching the cone with your outside hand and foot, activating your quads and glutes, and staying low, in an athletic stance the entire time – no inch-worming (head popping up and down)
Count how many shuttles you can do in 30 seconds
Rest for 15 seconds
Repeat 2 more times for a total of 3 rounds

Turn and Sprint:

Set up cones A and cone B 12 feet apart from each other
For 25 seconds, sprint from cone A to cone B, back to cone A. at each cone, break your steps down, touch the cone with same side hand and foot, pivot and explode off your back foot using big strides and breaking them down as you get closer to the next cone
Count how many cone touches you can get in 25 seconds
Rest for 20 seconds
Repeat 2 more times for a total of 3 rounds

Balloon Challenge (From Greg Gephart clinic)

Start with two balloons, one at each hand
As soon as you hit them both in the air, the time starts
Continuously hit both balloons and see how long you can keep them both in the air
Once one balloon touches the ground the time stops

Juggling Progression

Using 3 FH balls, tennis balls, or folded socks, work on juggling them in the air
This helps improve hand-eye coordination
If you do not know how to juggle, juggling progression (step by step) videos will be posted shortly

Conditioning/Agility (out of pads)

Ski and Catch: put 2 cones down the width of your ski push; one partners has a ball, standing a few feet from the gk; the gk pushes from side to side (the ski drill); upon each landing, their partner throws a ball that the gk must catch (palm down); then the gk throws the ball back to their partner and pushes off to the other cone; repeat
- The partner can vary placement, timing, height, speeds, and hand
- The gk should fully land before pushing back off, squeezing their glute to work on balance
Ladders and catch: once the gk is proficient w their ladders (can do it with eyes up) implement a ball; throw the ball at random intervals, with different speeds and heights
Weighted Ball toss: the gk stands one on leg; their partner is holding a weighted ball (b/w 10-25 lbs) a few feet away; the partner tosses the gk the weighted ball; the gk is working to catch it with both hands while maintaining balance (try not to touch the floor with leg off the ground); the gk then tosses the ball back to their partner
- gk must engage core and glute to be successful; do at least 10 reps on each leg
- Vary placement, height, and speed of the ball
360 Lunge: start standing straight, lunge forward→ return to stand, lunge at a 45→ return to stand, lunge at 90 → return to stand, lunge at 135 (open hips slightly like a drop step) → return to stand, lunge backwards→ return to stand
- At least 6 reps on one side (30 total lunges) before switching to other leg
- Can add weights to make more difficult (hold weight at chest height or on either side of knee)
Resistance Shuffle: with band above knees, move laterally (knees bent) for at least 20 paces; engage core and keep chest up
- Be careful to make sure knees do not cave in towards each other
5-10-10 with ball: set up three lines of cones at 0 yds, 5 yds, and 10 yds; have one person with a ball standing at the 0 yd mark and another at the 10 yd mark; the gk starts in their set position at the 5 yd mark; the gk explodes out towards the 0 yd mark; as the gk reaches the 0 yd mark (breaking down their steps), the partner at the 0 yd mark tosses a ball towards the gk (the gk can then catch the ball and toss back or just block the ball as you would if in pads); the gk must touch the ground and then explode out towards the 10 yd cone; repeat same exercise with 10 yd partner (toss ball, block ball, touch ground explode out); the gk finished by changing directions back towards the 0 yd mark, sprinting through the line
- Works on engaging both lower and upper body simultaneously
- Work to break down steps at either line
- Vary speeds, height, and placement of the balls tossed
- Rest for 20-30 secs b/w each round of 5-10-10, working to lower the heart rate

Games out of pads

Tennis Ball wall
- Gk out of pads stands within 7-8 feet of the wall, person from behind is throwing balls in, gk tries to keep all balls in front of the line
Spike ball
Soccer with a real ball
PIG with soccer ball

Warm up out of pads

Ladders 1 foot in each; 2 feet in each; ickey shuffle; gk ickey shuffle; side side up up back back; 1 foot jump in each; 2 foot jump in each
- Switch on my whistle

Warm ups in pads

Circle throw and kick: 2 partners. Both have 1 ball in each hand. Throw right ball to left hand and left ball to right hand; its a circle; remember to switch directions
- Once good at this, do 10 ^ and then 10 good kicksm
- Once good at this, try doing both at once
Hand eye progression (2 partners. Both have 1 ball in each hand.)
- Throw ball to same side hands
  - First one side at a time
  - Both sides at once
- Throw the ball to the opposite hand (making an X)
  - First one side at a time
  - Both sides at once
Kicking groups
- Groups of 3-4 kick with certain stipulations (ex: can only kick with one foot, can only kick with left foot, can use foot)
- Once good, add another ball
Dribbling soccer dribble (see how many you can get without it dropping)
W kicking person at both 45s, the stroke, and in cage kick in W back and forth
Double w Kicking person at both 45s, the top of the circle, and in cage; person at top kicks ball to right foot of person in cage→ kick to right 45 → kick back to top; there is also a ball being kicked on the left triangle
Star kicking gks stand in a star, whichever foot the ball is kicked to you kick to that same side
Short short long

Skills

Kicking/clearing
Down the middle
Half high
Hand saves
Dives
Standing stack
Double leg stack
Single leg stack/smother
Dynamic barrier
Log
Air dive
J Step/L step
- Step back and then open hips
baseline
Strokes
- Off set to the left, kick right leg and explode to the right
1vgks
- Just keep the ball in front of you
- 1vgk simulator one person has the ball starting and the 25, other person stands ball line to trash can, this works on engaging distance for less fear

Games in pads

Kill the gk
Gk bowling- ideally have 6-10 bowling pins; if none use cones w balls on top of hole. Roll initial ball at slow pace from the top to the gk in cage who tries to kick it into the pins (works on aim). Scatter rest of the gks around the circle (1 or 2 gks protecting the pins, thought those gks cannot obstruct the line to the pins until after the gk in cage has their initial shot). Every pin knocked down is one point. Scoring on goalie in cage is -1 for the gk in cage. If pins are accidentally knocked down, points still are given to gk in cage
- Can add variation be making the initial shot lifted
2 goals from a 1vgk- Two goals facing each other; ball starts as a 1vgk; after the ball hits the backboard twice it is dead
Kill the gk with multiple goals Pile of balls at 45, gk in cage, gk at other 45 standing in front of cone goal, gk at top, whale tale in front of gk near baseline in front of cone goal; play all balls out
Rectangle and joker Rectangle around the goal made of 5 cone goals, one gk is the joker, ball is fed in from one of the corners (can have a whale tale in front), ball can be fed to back post or on goal, if the ball goes in you get a point
3 goal game ball fed in from the side to either of the three goals
6 ball drill
Gk vs Gk with hitting one gk in goal and one field gk, field gk kicks ball to gk in cage then goes to hit a ball while the gk in cage tries to save, then the gks race to the ball to try and clear ir
Baseline kill the gk gk on each baseline, on each 45, and at stroke; person in the middle feeds ball in to the right foot, then left baseline feeds in ball to either on cage or pass; play out both balls
Clearing accuracy ball fed in from the top, whale tale(s) in the middle, three gates on either side, 2 gks stand in the gates, the gk in cage is trying to clear to an open gate, if they clear it to a person with a gate the ball is played out
Setting your feet gk at stroke kicks the ball into to gk in a cage who clears it into a rebound board, and then clears it wide (play it out); gk then drop steps to post where hitter either hits ball on cage or feeds it off the rebound board; focusing on setting your feet once the ball is in play
7 ball quick release set up 7 balls slightly behind the stroke and release quickly
Cross cage practice ground skills Gk kicks the ball wide, drop steps into a dynamic barrier to save ball (send the ball to the opposite corner rarely to focus on the more typical shots going middle of the cage) immediately shoot ball into far post
Cross cage feet and air Gk kicks the ball wide, drop steps across cage to defend ball shot from baseline to rebound board (remember to track the ball), lifted ball shot to other side of the cage
7 yards in ball sent into the middle of the cage, gk clears the ball to rebound board, the ball is played out
Tennis small grids, 2 gks in each grid, 5 total rounds, if the ball goes over the endline the person who kicked it gets a point, if the ball goes over the sideline the person who was defending the kick gets the point (specify if the ball is lifted or flat)